5/30/17

5/29/17

WOD
Murph
With a vest
Broke it up into 20 rounds of 5/10/15
Result: 45:36

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5/28/17

Rest

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5/27/17

WOD
With a partner
Waterfall style – essentially turned into a 30 minute AMRAP, was supposed to be 5 rounds
200m run
20 thrusters (95)
20 Russian KBS (55)
20 deadlift (135)
20 sit ups
banded partner run (about 40 feet down and back each)
In the 30 minutes we completed 3 full rounds and the run each and I got into about 10 thrusters

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5/26/17 – PM

Strength
Did this over about 2 hours while the class was out running
Worked up to a heavy single bench: Got 315, then nearly had 325
Did about 3 sets max effort bench at 245 – 8 reps each time
Drop set: 8@245, 8-9@195, 10?@145, 15@95
Then with 50# DBs did more bench: 2×20, 1×15
Then single arm shoulder press with 50s – 8 reps per arm 1 round, then 10 per arm for 2 rounds
Then 3 sets of 10 tricep pull downs with band
Then 2 set of barbell curls with 65# – 23 reps each time

5/19/17

Warm up: Stretching, slow 500m row

Skill
Take 10 minutes to work on handstands – I practiced a proper kick into a hand stand
Then
EMOM10: 10 shoulder taps – I faced the wall
Then
E2MOM10: max handstand hold
Then
Every 30 seconds, for 5 minutes: 10 push ups

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5/18/17

Warm up: Nothing, unfortunately

Strength
Take about 10 minutes to find max 3 rep front squat: 45, 95, 145, 195, 225, 245×2, 250×2
Then
Every 2 minutes perform 5 front squat at about 60% of above: I used 145 for a few rounds, then 165 and then stopped with 2 rounds left because knee wasn’t feeling good
Then
Take 10 minutes to find max strict press: 195
Then
EMOM5: 1 rep at that weight. I went 195 for 1 and then 185 for the rest
Then
5×5 seated box jump

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5/17/17

Warm up: Dynamic stretching

WOD
Buy in: 1000m row
3 rounds of
15 deadlift
10 C2B
5 burpee box jump over (24)
Cash out: 800m run
Result: DNF – I left the building for my run around 14 minutes into the workout and both calves cramped pretty bad. I couldn’t run. I also had a really hard time catching my breath this morning. Might be the lack of sleep the past 2 nights.

5/15/17

Strength
Starting at 135 perform 1 C&J every minute, adding 10 total pounds after each successful lift. Stop after failing twice.
I worked up to 225 successfully, then failed the clean on 235 and on my 2nd attempt I cleaned it, but couldn’t get the jerk.
I backed down to 215 and did 3 more reps on the minute at that weight
Then backed down to 135 and did 2 reps as a muscle clean and strict press